The Atkins Diet, introduced in 1972 by Dr. Robert Atkins, was at the forefront of interest in low-carbohydrate diets that continues to this day, according to MayoClinic.com. The Induction phase of this diet is a period of approximately two weeks of strict carbohydrate limitation of 20 g per day or less. The main goals of this phase, according to the Atkins Diet website, is to help you become acclimated to a low-carbohydrate diet, give your weight loss an initial boost and alter your body's metabolism so that it burns fat rather than glucose for energy. Check with your doctor before starting the Atkins Diet.
Frequency of Meals
According to the Atkins Diet Program website, the induction phase should be administered by eating either three normal size or four to five smaller meals every day. They add that you should eat breakfast, in order to give your body an initial boost of energy. Additionally, they recommend that you eat something at least every six hours, to provide a consistent flow of proteins and fats for energy while your body becomes acclimated to the lack of carbohydrates.
Protein Foods
During the Induction phase, each meal should contain a source of protein of between 4 and 6 oz. If you are a naturally larger person with higher caloric demands, you may need as much as 8 oz. of protein. The Atkins Diet website explains that trimming fat from meat or the skin from poultry is optional. Fat, like protein, is a source of energy in the absence of carbohydrates. The Atkins site suggests that you add sources of fat to your protein foods, such as butter, margarine or olive oil. Your goal in using oil should be 1 tbsp. in a serving of salad or protein food.
Carbohydrates
During the Induction Phase of the Atkins Diet, carbohydrates are consumed in very limited quantity of 20 g or less each day, according to the Atkins Diet website. Between 12 and 15 g of this carbohydrate content should come from a category known as "foundation vegetables." These vegetables, which include leafy greens, alfalfa sprouts and cucumbers, have a low caloric density so you can eat larger portions of these vegetables while eating only small amounts of carbohydrates. Additionally, you may want to include other sources of small amounts of carbohydrates in your total daily intake, which can come from artificial sweeteners, cheeses and small amounts of cream in your coffee.
Desserts
Although the Induction Menu is low in carbohydrates, you can still enjoy certain desserts that won't throw off your diet. While you should still be aware of the carbohydrate content of any foods you eat, you can enjoy sugar-free flavored gelatin as a dessert with very few carbohydrates. Additionally, the Atkins company offers flavored shakes and "candy" bars that are also low in carbohydrates and can be incorporated into your Induction Menu. Keep in mind also that once you've gotten through two weeks of the Induction Phase of the Atkins Diet, you can begin to add more variety and use some of the low carbohydrate recipes posted on their website.
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